Weekly Programming: 0205 – 0211

Monday, Feb 05, 2018

L200

A.
9 minute EMOM

First 3 min. = 1 High Hang Power Clean (light weight)

Second 3 min. = 1 High Hang Power Clean (moderate weight)

Final 3 min. = 1 Power Clean (heavy weight)

*Add weight each rep

B.
For time:
21-15-9
– Power Clean (135/95 lbs)
– Handstand Push-Ups

L100

A.
Front Squat: 4 x 6

B.
For Time:
– 25 Russian KBS
– 5 Wall Walk
– 20 Russian KBS
– 4 Wall Walks
– 15 Russian KBS
– 3 Wall Walks
– 10 Russian KBS
– 2 Wall Walks
– 5 Russian KBS
– 1 Wall Walk

 


Tuesday, Feb 06, 2018

L200

A.
Back Squat: 3 x 6

*Rest 3 minutes b/t sets. Add at least 5% from BS on 1/30.

B.
AMRAP 12:
– 10 Thrusters (95/65 lbs)
– 15 Box Jumps (24/20)
– 20 Calorie Row

L100

A.
Pendlay Row: 4 x 8

*2 minutes rest between sets

B.
AMRAP 12:
– 10 Burpee
– 15 Dumbbell Thruster
– 20 Mountain Climber

 


Wednesday, Feb 07, 2018

L200

A.
Bar MU Skill Work

B.
For time:
– 80 Double-Under
– 40 Russian KBS (70/53)
– 20 Ring Dips
– 10 Bar Muscle Ups
– 800m Run
– 10 Bar Muscle Ups
– 20 Ring Dips
– 40 Russian KBS
– 80 Double-Under

L100

A.
Strict Press: 4 x 6

*Two minutes rest between sets

B.
For time:
– 60 Lunge Jumps
– 40 Russian KBS
– 20 Push Ups
– 10 Pull Ups
– 600m Run
– 10 Pull Ups
– 20 Push Ups
– 40 Russian KBS
– 60 Lunge Jumps

 


Thursday, Feb 08, 2018

L200

A.
Every 2 minutes for 8 minutes (4 sets):
– 4 reps Strict Shoulder Press

Immediately followed by:

Every 2 minutes for 8 minutes (4 sets):
– 4 Reps of Push Press

*As heavy as possible

B.
For Time:
– 40/30 Calorie Row
– 40 Bar Touching Burpee

L100

A.
High Hang Power Clean: 4 x 3

B.
For time:
– 40 Box Jump
– 30 Burpee
– 20 Goblet Squat

 


Friday, Feb 09, 2018

L200

A.
Deadlift: 4 x 5

*At 70-75% of 1 RM

B.
Three rounds for time:
– 70 Double Unders
– 20 T2B
– 40 Alt. Walking Lunges (50/35)

L100

A.
Deadlift: 3 x 5

B.
Three rounds for time:
– 400m Run
– 20 Abmat Sit Ups
– 20 DB Walking Lunges

 


Saturday, Feb 10, 2018

L100 and L200

A.
TEAM WORKOUT (4)

AMRAP 30:
– Station 1 – 250m Row
– Station 2 – 15 Box Jumps (24/20)
– Station 3 – 15 Dumbbell Push Press (50/35)
– Station 4 – Rest

*Teams of 4, one working at each station. Rotate through in-order.

 


Sunday, Feb 11, 2018

L100 and L200

A.

Justin’s WOD

Join CrossFit South Arlington in remembering the late Justin Carter in his memorial WOD on Sunday, 02/11/18 at 10:30Justin was one of CFSA’s original members. His life touched many members of the communities at CFSA, other boxes, and beyond – for Justin, “fueled by community” wasn’t just a tagline, it was a CFSA adage he embraced and embodied. Justins untimely death in February 2012 came as a shock and the CFSA community was affected by this loss. A WOD was created in his memory – the perfect mix of his absolute favorite movements and those that he loathed. 🙂 This WOD is a chance for those who knew him and those who did not to come together in his memory and recognize the opportunities we have to positively impact each other everyday, in the gym and outside.

TEAM WORKOUT

In 3 person teams, rotate when each team member is done with their station until everyone has done all three stations…

Station 1

2 Rounds:

  • 400m Run
  • 21 KB Swings
  • 15 Goblet Squats
  • 9 Pull-Ups

Station 2

2 Rounds:

  • 15 Clean & Jerks (I know ladies was Rx @ 95lbs, not sure about gentlemen)
  • 35 Wall Balls

Station 3

  • Row 2K